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How can I create an aerobic circuit workout?

To create an aerobic circuit workout select 6-10 exercises that stress all the major regions of the body, including one or two full body exercises. The workout should consist of exercises that stress the chest, back, shoulders, arms, and legs. Order each exercise so that there is recovery time for the previously worked muscle group. For instance, follow a pushing exercise with a pulling exercise, vice versa.

Dr. Vonda Wright, MD
Orthopedic Surgery
Doing the same aerobic workout every day can get really boring, whether you are on the road, the treadmill, or on a bike. Why not throw in an aerobic circuit once in a while? This takes a little logistical planning, but it is fun and intense.
  1. In your health club or home gym, identify the various pieces of aerobic equipment you want to use. Each is a station.
  2. Plan your route.
  3. After warming up with a five-exercise dynamic warm-up circuit of your choice, spend three to four minutes on each apparatus alternating with a one-minute recovery, then move to the next station.
  • Four minutes on treadmill at 70-80 percent maximum intensity.
  • One-minute recovery, then move to next station.
  • Four minutes at 70-80 percent on spin bike.
  • One-minute recovery, then move to next station.
  • Four minutes of jump rope.
  • One-minute recovery, then move to the next station.
  • Four minutes on the rowing machine.
  • One-minute recovery, then move to the next station.
    4. Perform one to two circuits through the stations depending on how long your target time is.
    5. This circuit can also be performed outside on a track if you place your street bike at your starting point and substitute four minutes of pliometrics for the rowing machine.          
Dr. Vonda Wright's Guide to Thrive: 4 Steps to Body, Brains, and Bliss

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Dr. Vonda Wright's Guide to Thrive: 4 Steps to Body, Brains, and Bliss

Dr. Wright unfolds her Guide to Thrive by preparing readers for six remarkable months of body, brains, and bliss transformation, using her framework of the four practical steps. As a scientist and...

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.